You Destroy Your Knees Cycling

[@BulletproofCycling]

Don't forget to reserve your free copy😉 www.bulletproofcycling.com/book?

[@noahoppenheim9528]

Part One: Sun in Scotland?! Part Two: It's like a pea in a straw. Part Three: Ding Dong, you're F'd! Part Four: Stretch the leg daily / maintain surrounding muscle groups. Part Five: Don't Golf. Thank you, sir. As Always.

[@sklegg]

95,000 subscribers, coach. You’re almost to 100K!

[@nathanwoodruff9422]

Been riding now almost 30 years. Still no knee pain.

[@JakkakkJannajak-px3yr]

I have said it 1000 times, finally someone with common sense taking the task. Sure there is a lot of decent YT training vids but how many have said, I managed to increase my FTP by 15% in 2 months watching them? I’d bet the answer is zero. On the other hand, in a single month I went from a 247w ftp to 299w ftp and this is not including the past month which has left me excited to do another test. My guess is somewhere between 310-325. I am not only cycling faster than 99% I just completed my 3rd 5k running race due to your motivational kick in the ass vids People need someone to tell them to shut up and do it. I too had excuses. I couldn’t run due to back pain, I struggled to bike due to time, I plogged along thinking I’m going super fast (18-20mph) completely wrong. Now a machine that takes life seriously. Zero excuses. Actually I’m done, last vid, I’m going for a run. Love you man!! You changed my life.

[@DR_1_1]

Stretching always good to prevent joint compression, the muscles become shorter after exercising, when colder.

[@Saladh_Olivier]

My kinesiologist tells me exactly the same words regarding groups of muscles that work in a pair. Thanks for another great video and advice! Love your channel ♥♥♥

[@edoherty5651]

**Summary of Video Content:** The video provides **three strategies to prevent and alleviate knee pain** for cyclists, even for those without existing pain. It emphasizes the importance of addressing imbalances in muscle strength and mobility to avoid unnecessary strain and inflammation on the knees. The presenter shares the following key tips: 1. **Hip Flexor and Quadriceps Mobility** - Overdominance of the quadriceps can cause improper tracking of the patella, leading to inflammation and knee pain. - Regular stretching of the quadriceps and hip flexors is essential to maintain mobility and alignment. 2. **Strengthening the Glutes** - The glutes play a critical role in supporting posture and controlling the pelvis, which impacts knee health. - Exercises like glute bridges and squats are recommended to build strength and improve cycling performance. 3. **Hamstring Conditioning** - Cycling over-relies on the quadriceps, neglecting the hamstrings. - Include hamstring stretches and resistance exercises (e.g., using Therabands) to balance the muscles around the knee. The presenter emphasizes the importance of **consistent off-bike exercises** to maintain joint health, prevent pain, and ensure long-term cycling enjoyment. They also offer a free audiobook on common cycling mistakes for further learning.

[@janspreuwers2102]

My meniscus is damaged. I learned that biking prevents pain….

[@ElementoryMyDearWatson]

Now into my 4th week of trying to work through acute Piriformis Syndrome. Due to its impact on the Sciatic nerve down the leg it has been excrutiatingly painful. Had never heard of it until now, but apparently quite common amongst endurance athletes and cyclists. Exercises to keep the Piriformis muscle in good shape are also essential

[@suadmahmutovic6542]

Saddle too high!

[@kpsig]

I take particular care on doing resistance training for as many muscles around my legs I can think of. Also, I do elliptical machine training. Glucosamine and similar are always part of my routine when I exercise hard. I am now 53yrs old, let us see…

[@pastelink6767]

can you show us a simple routine?

[@coesforever1735]

I read an article about a lady rhat that is 90 years old and she still riding her road bike like a pro without complaining about knees pain.

[@event4216]

Most of cyclists know "Clean bike is a fast bike" but then there comes "Strong and flexible body is a pain free ride".

[@elliottsjewelers2043]

your the best,

[@Gardenkeeper_247]

@@elliottsjewelers2043" you're"

[@gregmorrison7320]

Wash my bike? How often? Usually only after I get caught in the rain which is about once or twice a year. Actually, my knees are good riding, it's walking that seems to give me twinges and I have to take the dog for a walk every day. It's when I have to take time off the bike for some reason that it seems to be worse.

[@jstoner9029]

But do you live in Scotland? 😂 Rains every day. 🎉

[@MalikVanKampen]

The hamstrings contains 3 muscles: biceps femoris, semimembranosus and semitendinosus. Back to anatomy class my friend 😊

[@JakkakkJannajak-px3yr]

Point was made

[@livingsimplytosimplylive6817]

3 great points

[@peterhejlejensen]

My MTB with flat pedals is far more comfortable for my knees than any road bike setup. Shorter cranks, way higher q-factor 147 vs 174 and the ability to move my feet is a god sent

[@Michael-j4b]

Yeah, I get that. I run clip-less only periodically myself, and at about 40 miles, it either gets to my knees or my feet numb, as I ride on the balls of my feet. I usually ride in sandals with good MTB flats. But remember, you can buy pedals with longer axles to spread out your Q factor, and you may need to move your cleat farther behind the ball of your foot.

[@TheRealMaxDrax]

I got spd pedals with a flat side. I had to change my cleat positions a few times to get them comfortable. I like the freedom or riding in any shoe/sandals/slippers

[@chrisridesbicycles]

I‘m now going to the gym regularly because I am over 40 and want to fight muscle loss. As you said, I am much better on the quad machine than on the hamstring machine. Should I ditch the quads because I get enough training for them on the bike anyway?

[@JakkakkJannajak-px3yr]

Look up TRT. Bigger, better and stronger than 99% of 20-30 year olds now. I too just turned old, 42.

[@andrewc948]

Love it!😂

[@Hooghan04]

I’m recovering from pseudogout in my knee. They ended up having to drain it.i was off the bike a month. I wish I had gone to get it looked at sooner. Thought it was a knee sprain. It might be a coincidence but I had done a low cadence workout the week before. At this point, I’m not really sure if cycling contributed to it.

[@Phil-dx8rw]

What about inner knee pain? I tend to get it periodically

[@jamesmckenzie3532]

Check your Q Factor and that your knees are tracking up and down. You can damage the gooseneck tendon and you'll get inner thigh pain (and I'm a victim of this because my shoes were too narrow) Phil Burt has an entire video on this.

[@Phil-dx8rw]

@ thanks, I will look into it

[@insidecyclingworld]

🚴👍

[@martinextejt3453]

You should consider an English-language version of this video. (only kidding). Thanks!

[@englishteacher6556]

😂

[@AZ-vg6li]

Frankly his accent is far more comprehensible than most Brit accents i hear on various channels…have you ever heard Australian…besides his enunciation is perfect.

[@martinextejt3453]

@@AZ-vg6li I was kidding around. I had no issue understanding everything he said.

[@babbychat]

2:45 i think it may be four against two because the hamstrings are the biceps femoris? :)

[@ThisIzzNotATest]

Can somebody please summarize what this bloke is on about I haven't got the time or the patience to hear and decode all of this Scottish I just wanna know if I'm wreckin mah knees you know and is cyclin bad.

[@edoherty5651]

@@ThisIzzNotATest I'm posting a chat gbt summary

[@JakkakkJannajak-px3yr]

Can’t deal with 6 minutes to find out from a pro if you’re hurting yourself or willing to take the time to get the solid advice?

[@JJBpilot]

#kneesovertoesguy Covers all he's talking about!

[@LegSpinna]

There's nothing wrong with golf.

[@alfkh]

Golf was invented in scotland. 1 walks a lot in golf which exercises the knee. squats are good, but 4 quadriceps better 2 do deep-knee bends, lots of instructional vids on it here on youtube.

[@blackcloudnoyx4027]

Brother, i'm destroying my knees walking.